Fitting strength training in with your running and when will I learn;)

Wednesday treadmill hangout going down over here in Utah. My gym is helping me to start my adjustment to summer running by turning the heater on and making sure it is extra stuffy inside. Running in the hot temps this summer is going to feel like a breeze thanks to my gym;) I’m being a little dramatic but that’s just what I do (you should meet my family… dramatizing our stories just runs in our blood).

I did 8 miles @ an 8:10 pace. Running is feeling good again on my legs. Running when your body isn’t feeling right and worrying about if it is going to get worse takes out a lot of the fun in running. I’m very glad I took a lot of last week off (thanks to my mouth problems) because running is feeling fun again.

Brooke’s really into walks lately which I’m loving after my run each day.

After our walk she got her run in for the day too. She probably got in a few more miles than I did with all of the sprinting she did around the gymnastics gym.

I sat and stretched out (another big reason my legs are feeling happy again) for most of the time she had class. Stretching, men, eating too much junk… you’d think I’d learn my lesson once in awhile with these topics;) I am really committing myself to spending time each day to stretching this time around.

We made sure to stop by Costco today to get some rotisserie chicken and these were on sale so we had to pick them up too. The perfect afternoon snack—> crunch + some sweetness!

Bleu cheese on salads always makes me happy.

And so does jicama… I forgot that I had some until I had already taken a few bites and then I grabbed it out of the fridge and chopped it up to put on my salad too. A very underestimated vegetable in my opinion. PS did you know jicama has protein in it? Fun fact from the internet that I’m sure you really wanted to know today;) PS peeling jicama isn’t my favorite.

Here’s the thing about strength training and me—> I don’t actually enjoy it that much unless I am doing it with somebody else. My sis (below—> look at those guns of hers) loves it and would choose to strength train over cardio any day of the week. I on the other hand would do years of cardio over strength training. BUT I try to include strength training each week because I love running so much. I do it because I know it will help me to be faster, injured less and a more balanced runner.

Some of the ways that I try (not an expert but these are just my thoughts…) to include strength training with my running:

*The more at home things I can do the better. I’ve got limited time at the gym or when I go out for a run so if I can do my strength training workout at home, I am a very happy (and much more likely to do it) camper. Before bed, while Brooke and I play legos on the ground, in the early morning… much easier to squeeze in if I can do it at home.

*I used to be SO afraid that being sore from strength training would ruin my running workouts but not anymore. I view running with some tired or sore muscles during my next run as a bonus because it makes it that much more difficult which makes us stronger in the long run. DO make sure that you give yourself proper recovery after your strength workouts but don’t be afraid to be sore. I usually do most of my strength training right after a hard workout because I have a day or two of easy running before doing another hard workout.

*When I am in heavy training for a races I’m not sore very often (if at all) from my strength workouts because I am in a maintaining muscle mode more than a building mode. When the mileage increases and I’m focusing more on key running workouts I end up doing more strength work just with my body weight to keep up with the muscle I built during my off season from running. When I am not training for a race then I am hitting up boot-camp a lot more which means I am sore a lot. When I am in peak weeks of running training then I am sticking to focusing on core/glutes/squats without weights and that is just what works for me.

*Toss the all or nothing attitude. If you can get in just a few minutes each day, that is AWESOME and better than nothing. I don’t think this has to be a huge chunk of your day but doing something each week will help you out so just because you can’t dedicate a lot of time to this shouldn’t stop you!

*Just like with stretching—> going to a class, having a video to do at home, having a buddy to do it with makes it much more enjoyable for me and I don’t quit after 12 seconds.

*Remember you aren’t superman. Sometimes I get so overwhelmed by all of the things I should be doing (even just typing ‘all the things I should be doing’ out gives me anxiety) that I have to remind myself that I’ll do what I can with all of the running stuff BUT my top priorities (Brookaroo) are what matter the most.

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How do you fit in strength training with your running?

Do you enjoy strength training or do you do it because you know it will help your running?

38 comments

I’m consistently inconsistent with my strength training. I’ll be really good about it for a few weeks, then have a stressful/busy/sick/tired, etc week and not do it at all. I definitely feel better when I do it on the regular though! I’m with you…I’d rather do cardio ANY DAY than do strength training. I like it, but not the way I love running!

I’m the same way with weight training. I’d take cardio any day over weights. But, I’m getting better at liking them. For me, going to classes helps me get it done. But when I can’t do that, I try to do something at home for it. The hard thing for me is that I haven’t invested in any hand weights so I either have to do exercises that don’t require equipment or I have to borrow someone’s equipment. Someday I’ll get my own though.

I have a love/hate relationship with strength training but aim to lift at least once a week (unless I have a race that week). I also do Pilates 2-3x per week for gentler strength training. I always have to strength train in the evening after a morning run, and preferably never on the day before a hard run.

OMG this is so me! I am struggling to fit both marathon training and strength training even though my brain does know that they are so important and should go TOGETHER! This all or nothing attitude is still my main weakness! I feel like if I don’t have a full 30-60 mins to spend on it then its a waste of time… I know i need to change that and I am working – very hard actually – to overcome it! Any tips???? How did you manage?

Oh I don’t think I ever come close to spending that much time strength training at a time! Just keep reminding yourself that something is better than nothing!! 15 minutes of strength training benefits > 0 minutes of strength training. Go easy on yourself and remember you are doing the best you can. Some time is always better than no time!!!

I am a lot like you. I would choose running over strength training any day, but I strength train because I know it is important and because I like the results. Motivation is definitely hard for me though, as well as knowing exactly what to do. Classes help a ton though and my hubby is super knowledgeable so that helps as well. As for stretching, I so need to work on that! I used to be so good and now I just don’t make time. :( I need to be better!

Ana Maria

Would your sister share her strength training routine/circuit in a guest post for us? She looks amazing and I know from following your blog that she’s been training for a long time so I would be super interested in what she does on a regular basis :)

i used to hate weight lifting – more so because i didn’t know what to do. i would walk into the weight, do a few squats and lunges and be done. lol i recently completed a 60 lifting program and loved it! i was afraid i would lose cardio because i wasn’t running as much but surprisingly i didn’t! i did much better with the structure and its a powerful feeling to lift weights . now i feel like i have some ideas for circuits when i go into the weight room!

I probably don’t do as much strength training as I should, but it’s just an issue of time. If I only have an hour in my day and I have a run on the schedule, the run gets priority. I am good about doing resistance strength training and things that are easy while taking care of my 7-month old son. Planks count, right?

Last thing I bought at Costco → Protein pancake mix (addicted) and popcorn kernels. We eat a lot of popcorn!

I don’t enjoy strength training nearly as much as I enjoy running and cardio, but it’s a necessary evil haha. I’m just kidding, I actually really am starting to like it a lot more. I like the change of pace it offers and there are a lot of new things I haven’t even tried yet!

I actually enjoy strength training! I try to do strength training in the morning and run in the evenings. My schedule just works best that way. But when I start training for a race I usually stop strength training. Which I know I shouldn’t be doing! I just get so focused on running! Trying to do better with that this year!

KellyinCanada

Today’s lunch was snacks grabbed at various points during the day (yogurt, cheese sticks, muffin, rice, orange) because my 2nd graders and I were on a field trip! I am now thoroughly exhausted, as only a field trip with 2nd graders can do (as well as being 17 weeks preggers!).

I’m glad you posted a pic of a jicama, cause I had no idea what that was last time you mentioned it on the blog! What do they taste like?

KellyinCanada

Lee

Pb&j for my lunch…I was at a client’s where I didn’t know if they’d have a fridge or microwave to take anything else. Doesn’t matter though, I can eat it every day and never get tired of it.
I’ve been doing Kettle Bells for strength training 4 days a week for 15 minutes a day. I hope it’s helping. I highly recommend them.

I like strength training at home, I don’t love just going into the weight room. (although I will work hard when I do go in). I’ll stream something fro on-demand or pop a DVD in. Sometimes I do my own moves but at least I have something to watch or listen to. I usually do 2 days of strength and 4 days of running but I’m adding more running in. So I will have to be strategic on what days I fit strength in. If I have to do 15 minutes more days a week rather than an hour 2 days, so be it.

Lunch was a riff on black bean chili over spinach greens with some brown rice. I topped it off with avocado because, why not?

I schedule my strength/cross training days in my training plan (I’m a rule follower/planner so if it’s on the schedule…). I too love work outs I can do at home while the kids are still in bed so I use Nike Training Club a lot and Runner’s World yoga videos. I have a jump rope, a few weights and a balance ball at home – next up a medicine ball.

I’m like you and try to do strength training at home. I’m currently working on stocking up my office at work with a yoga mat, some weights, and some resistance bands so I can take a few minutes between clients to do a few strength things. If I have to go to the gym it doesn’t get done, especially now that there’s nice weather again and I just want to be outside running (or walking)…all the time!

I love going to Costco – but its a 2 hr. drive so I have a big list each time. Always grabbing veggies, frozen mixed fruit, and
rotisserie chicken. I haven’t found the apple chips yet. Can’t wait to try them.
I really really dislike weight training. But I started doing the Insanity DVDs and they really changed my body and made me stronger than I ever have been. And Lots and lots and lots of pushups! I work it into my week on days I don’t run.

This was seriously what I needed to hear (read) today! I am so bad with the all or nothing attitude. I am working so hard on something is better than nothing now :) You are inspiring me to start running ;)

I’ve been doing heavy weights lower reps x1-2 times per week for the first half of marathon training cycle, but feeling the same way as you as my mileage is increasing. Going to switch to more body weight work, and lighter weights higher reps x1 per week for the second half of my cycle. It’s good to mix up our fitness routines – also going to try and squish in some quick push ups, planks etc after my runs during the week. When I feel like it. Which will probably be never. Okay back to the idea of x1 structured day per week lol.

I am very inconsistent when it comes to strength training and am currently paying for it with hip flexor problems. That said, I have been trying to do 2X a week–right after hard Tuesday/Thursday work outs, but this is week one of that. Here’s to more consistency!!

Tracy

I love strength training and have actually been struggling to fit in running workouts now that the weather is nice. I’m not a great runner and I put on muscle easily, so strength training gives me more instant gratification. But I love trail running and being in the woods. It feels like my two favourite workouts are frenemies.

Ashley M

Just wanted to let you know that I bought those pants from Roolee that you always wear (in olive) and I am OBSESSED! They are the most comfy pants in the world and fit like a glove. Thanks for the recommendation! Going to buy my second pair today :)

I have never had jicama (that I know of) but I’m open to trying it! I find strength training on machines is super boring at the gym. I prefer to do strength exercises at home in my living room. I have ankle weights that I use for leg lifts, single leg squats, etc, and I’m able to watch Gilmore Girls and eat something at the same time! :)

I agree- bleu cheese is the best. I have never tried jicama. I doubt my grocery store carries it.

As for strength versus running…I should run more than I lift but it never happens that way. I can take my girls to the gym with me, so I end up lifting more days than running. My endurance isn’t what it should be, but I am definitely stronger which makes me faster. With a half coming up in a week and a half, I really need to get running now! I lift 2-3 times a week and usually only run once a week. Not nearly enough but hey…life gets in the way.

I’ve been doing strength training to help keep my IT band happy lately. I fit it in mostly by not doing too much. I try to do two 15 minute sessions and one 30 minute session a week. That’s not too intimidating! Plus, I can do almost all of the exercises at home with body weight, so I never have to drive somewhere to do it– nice and simple! (Really, though, the fear of IT band pain is what keeps me accountable more than anything else!)

Amber Chi

You guys sound like my sis and I – she would strength train 24/7 if she could, while I am happy to run, run, run! I do love the results of strength training, which is what keeps me motivated to do it. When I am not training for a marathon, I am in the gym 3 days per week, at minimum. Once my mileage starts to really get up there, I cut it down to twice per week. I can usually maintain at that point, but it is VERY hard to get motivated when I am already using so much time for running! Balance is HARD!

adrianna

i used to be the same way…cardio won out nearly every day. weight training would be a once/twice per week thing bc i knew it should be done. then i had a friend talk me into taking a kettle bell class last year and i got hooked! i show up, the instructor makes us lift heavy, there’s tons of variety-every class is different, and when its done, i feel great…didnt even have to think about ‘lifting’ or doing sets, etc. so basically show up for someone to say, do this, and its changed my body so much, and my running *knocks on wood* is more efficient, too! classes are the way to go.